Vitamin B9, folic acid or folate... We take stock!

If you are pregnant or planning to become pregnant, your doctor has probably recommended that you supplement with folic acid or vitamin B9. But is there a difference? Why is it so important? And how do you choose the right one?

Why is vitamin B9 a crucial nutrient before and during pregnancy?

Vitamin B9 plays multiple roles in the body, especially during the perinatal period. It is involved in all processes of cell growth and division. It is key for the body's functioning, the formation of the embryo, and the development of the fetus.
In France, nearly 75% of women of childbearing age have insufficient nutritional intake of vitamin B9. This is why it is recommended that pregnant women or women wishing to become pregnant supplement with 400μg per day for at least 1 month before conception.

1. It contributes to DNA production and the cell division process.

During pregnancy, cells actively divide, and the baby's genetic material (DNA, RNA) is formed. Vitamin B9 participates in DNA production and in that of the amino acids necessary for cell growth.

2. It contributes to the normal growth of maternal tissues.

Vitamin B9 participates, among other things, in the formation of the placenta, the fetus, and the development of the uterus. It is involved in red blood cell formation and in the proper functioning of the immune system.

3. It plays a crucial role in the closure of the fetal neural tube.

The neural tube is the origin of the fetal central nervous system, and its closure occurs a few weeks after fertilization. If the expectant mother has a folic acid deficiency, this process may not occur correctly, and risks of anomalies and malformations of the child's neural tube may appear.
According to a study published in Medical Research Center, adequate vitamin B9 intake can reduce the risk of malformations related to neural tube defects by 72% if taken at least one month before pregnancy. Vitamin B9 is also essential for the maturation of the fetal brain throughout pregnancy.

The human body cannot synthesize vitamin B9, so the body's reserves are naturally low. This is why it is important to consume it daily to avoid deficiency, which can manifest in different ways: fatigue, irritability, sleep disturbances, etc.

So what are the differences between vitamin B9, folic acid, and folates?

Folic acid, folates, vitamin B9... All are one and the same B vitamin. However, two forms exist: folic acid from laboratories and folates from food.

Vitamin B9 is an organic substance, not found in food, that our body cannot produce itself. It is a water-soluble vitamin, so the body will gradually eliminate any surplus through urine.

Folic acid: the synthetic version of vitamin B9

Folic acid means "synthetic vitamin B9," in other words, manufactured in laboratories. Easy to produce industrially, folic acid has the advantage of being stable but is not always well assimilated by our body.

Indeed, its metabolism is complex: once absorbed, the liver processes folic acid. It goes through several enzymatic transformation steps before it can be used by the body. Our liver's capacity to transform folic acid is limited and can quickly reach saturation. Moreover, in some people, the activation of folic acid does not occur properly; for example, if they carry a mutation of the MTHFR gene. In this case, folic acid supplementation may prove ineffective. This "synthetic" solution, while practical, is not the ideal solution for the body.

Folates: the natural version of vitamin B9

Naturally present in food, folates are the natural form of vitamin B9. They are directly usable by the body as they undergo no reaction before being assimilated by the body. A large proportion of natural folates are directly usable by the body. It is therefore preferable for our body to supplement with folates rather than folic acid.

Where is vitamin B9 found?

One of the best sources of folate is not the most obvious, as it is raw liver (poultry liver, veal liver, lamb liver...). Not really recommended during pregnancy!
We will therefore prefer to turn to fresh vegetables, preferably green vegetables, as well as legumes, also known for their vitamin B9 content. However, they tend to be unstable in contact with light and heat. Depending on our cooking methods, the naturally present folate content can decrease. Consequently, even with a balanced diet, the amount of folate initially present in foods is no longer the same either on our plate or in our body. In short, to avoid the risk of deficiency, before and during pregnancy, we recommend vitamin B9 supplementation.

Foods very rich in folate: Liver, baker's yeast, spinach, watercress, chicory, dandelion, lamb's lettuce, melon, seeds (walnuts, chestnuts, chickpeas), and aged cheeses (Brie, blue cheese, and goat cheese).

Foods rich in folate: Leafy vegetables (lettuce, endives, cabbage, leeks), green beans, white beans, peas, radishes, asparagus, beetroot, zucchini, avocados, lentils...

For more information on foods with high vitamin B9 content, please refer to the Ciqual nutritional composition table, provided by ANSES.

Folate supplementation: when and at what dose?

In addition to dietary folates, women wishing to conceive are advised to supplement with vitamin B9 at 400μg per day, at least one month before conception and up to three months after.

If you have any doubts about possible vitamin B9 deficiencies, do not hesitate to ask your doctor for a blood test to check your blood level. Indeed, you may feel healthy and yet not have sufficient vitamin B9 intake. However, a very severe vitamin B9 deficiency can manifest as "megaloblastic" anemia. Symptoms then include: fatigue, headaches, dizziness, shortness of breath, or paleness.

BOOME's choice?

At BOOME, naturalness is our priority, especially for pregnant women. It is therefore quite naturally that we chose folates for our pregnancy vitamin complex and set aside folic acid, designed in laboratories. We sourced our vitamin B9 from citrus fruits, and lemon in particular. Our folates are therefore natural and more bioavailable than synthetic vitamin B9. We have also combined our vitamin B9 with vitamin B12 and Zinc to maximize its effects.

If you are in the preconception period, you can also safely add our Baby Boost product, which complements our range of fertility supplements.

For more information on vitamin B9, feel free to consult our ebook "Pregnancy and Food Supplements".